Tips for Healthy, Fast Sleep: Before Going to Bed...
Create a bedtime routine: Do this every night before going to bed. If you have a cat, let it out, turn off the lights, turn off the heater, wash your face, brush your teeth. These and similar behaviors will prepare you for sleep.
Calculate your body cycle: Some experts believe that sleep comes in cycles. If you become aware of the rhythms of your body clock, you can use this to your advantage. For example, when you feel sleepy, don't delay this cycle—try to go to bed right away. Otherwise, it can take a long time to prepare for sleep again.
Use freshly washed pillows and sheets: This will help you relax and calm down. Or choose a lavender room fragrance and spray it over your bed before lying down.
Keep the clock under your bed or somewhere you can't see it: Don't place your clock somewhere visible, so that if you wake up in the middle of the night or suddenly wake up and see how late it is, you don't get upset.
Choose the right pillow: The ideal pillow should be soft but not too high, should support your neck, should not cause allergies, and should be washable. Whether the pillow supports your neck closely affects your sleep quality and reduces neck pain.
Fluff your pillow: If you constantly punch your pillow, it will become flat. A low pillow can ruin your sleep. Get a new pillow from your closet and try falling back asleep with your fragrant pillow.
Hang thick curtains on your windows: Block out ambient lighting from streetlights, the full moon, or even your neighbor's house lights.
Move your bed away from exterior walls: This somewhat reduces noise coming from outside. If noise still bothers you, try turning on your fan.
In winter, place a hot water bottle between your feet or wear thick socks: People sleep more comfortably when their core temperature drops. Warming your feet ensures blood flow toward your legs, allowing your body to cool down.
You can take calcium and magnesium before sleeping: In addition to being a mineral source for your bones, magnesium is a natural sedative and prevents leg cramps. Calcium helps regulate muscle movements.
Eat a handful of walnuts or one banana before bed: Walnuts are a good source of tryptophan. This amino acid is beneficial for insomnia. Bananas contain both tryptophan and melatonin, the sleep hormone.
YOU'LL FALL ASLEEP QUICKLY
Drink only water before bed instead of fruit juice: A study showed that participants could only fall asleep 20-30 minutes after drinking 1 cup of fruit juice. This is because fruit juice contains a high amount of sugar.
Take acid-reducing medications after dinner, not right before bed: These medications contain aluminum, which can interfere with sleep.
Listen to a book as you fall asleep: Listening to stories before bed calmed all of us as children. Soothing books have the same effect on adults. Listen to poetry or biographies, but stay away from horror novels.
Boil 3-4 large green leafy vegetables (lettuce, endive, etc.) in a cup of water for 15 minutes: After removing from heat, add 2 sprigs of mint and drink before bed. Green leafy vegetables contain a substance called lactucarium that encourages sleep.
Give yourself a massage: Slowly move your fingertips in a circular motion around your eyes, then after a minute move toward your mouth, then apply the same motion to your neck and the back of your head. Continue this motion until you relax and feel ready to sleep.
Use eucalyptus to relax your muscles: This strong-smelling plant calms us and helps us relax.
Set aside 10 minutes for your journal after lying down: Write down the events you experienced during the day and the emotions you felt. This prevents you from repeatedly recalling what you experienced during the day. This way, you fall asleep more quickly.
Hüseyin Nazlıkul